floFOCUS

Partner Chipper

for time: (45-min)

2 rounds

• 40/30 cal bike
• 30 burpees box jumps
• 20 pull ups
• 10 devils press

4 rounds

• 500m row
• 400m run

HYROX

e6mom: (4 rounds)

1. 400m run + 20 cal row + 20 box jumps overs
2. 20 cal ski + 20 sandbag step ups + 200m run

If poor weather:

• 400m run (24/20 cal bike)
• 200m run (12/10 cal bike)

Lower Body

warm up/POSITION (2 sets)

• 10 Each Band side Steps
• :30 mini band static hold
• 8 Tempo Bodyweight Squats
  • 3 sec lowering

back squat – the wave

• Wave 1: 6 @ 65% / 4 @ 70% / 2 @ 75%
• Wave 2: 6 @ 70% / 4 @ 75% / 2 @ 80%

for time: (16-min)

4 rounds

• 20 kb swings
• 50 doubles/100 singles
• 10 goblet squats
• 200m run

HYROX (Core+Cardio)

8-min amrap

• 5 anchored leg lift
• 10 palms to elbow
• 15/12 cal ski

8-min amrap

• 2 sled pushes
• 10 butterfly sit up
• 20 total oblique slam ball

8-min amrap

• 400m run
• 15 plate ground to oh

8-min amrap

• 400m run
• 15 burpee to plate

*2-min rest between*

Total Body Balance

warm up/poisition (2 sets)

• :30 S/L High Knee Hold
• mini band glute activation
• :30 mini band static hold

primary balance (3 rounds)

• 8 Each Front-Rack KB Reverse Lunge
• 10 Each 1-Arm DB High Pull
• 8 Each s/l Lateral touchDown
  • (3 sec lowering tempo)
• 10 Each Half-Kneeling kb oh press

front squat from the floor

3 x 5 reps @ RPE 6 (Clean from floor to front rack)

Hold Grip, improve front rack poisiton, upright torso

10-min amrap

• 6 each s/a db thruster
• 8 db plank pull through
• 10/8 cal bike

Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

• 6 @ RPE 7↓ reduce load
• 8 @ RPE 6.5↓ reduce load
• 10 @ RPE 6↓ reduce load
• 12 @ RPE 6

Rest ~2:00 between sets

• 2 sets: 10 MB/DB Bench + 12 Inverted bar/trx Row
• 2 sets: 12 DB Lateral Raise + 12 Hammer Curl + 12 DB Skull Crusher

5 rounds

• 200m run
• 10 Push-Ups
• 8 Bent-Over Rows